Have you developed aches and pains from running? If so, think about your hip strength!

Whether you have been running for years or you have just picked up running as a new sport, one thing to think about is your hip strength. Your hip muscles are very important when doing any activity, as they are considered to be your stabilisers. Particularly running which is a high impact sport, if your hip muscles together with your core abdominal muscles are unable to support you, you can develop ligament/ meniscus tears, muscle strains, and fractures elsewhere in the body. In layman’s terms, another part of the body will have to compensate for the weak hip muscles or the gluteus muscles.


All your gluteus muscles are important as they work together and they have different roles to play to stabilise your hip. Particularly your gluteus medius, this is a small muscle which plays a vital role in alignment of the pelvis.

Seeing a sports physio can get you on the road to recovery and below are some examples of some simple exercises to try.

An exercise to target your gluteus medius is by doing “The Clam”

  • In side-lying position, slide your bent legs forward so that your hips are flexed to approximately 30 degrees.
  • Making sure your hips are “stacked” and the rest of your body is in a straight line, open your knees while keeping your heels together and pelvis in a neutral position. Return to starting position slowly.

This is just one example of many exercises that target your hip muscles and it is important that it is carried out correctly. If this is too easy, you can challenge yourself by adding a resistance band around your hips, or you can exercise your hip strength in a functional standing position.

Evidence shows that the gluteus medius muscles helps with running as well as injury avoidance and therefore the clam exercise is a good place to start.

Please call Home Physio Group on 0330 335 1016 to see how Sports Physiotherapy can help you.

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Why choose Home Physio Group?

We are a dedicated team of Chartered Physiotherapists working exclusively in your home and providing the highest level of care. We recognise the importance of knowing that you are in safe hands and being looked after. With this is mind, our client management team are here to assist you every step of the way and will answer any questions you may have. We are passionate about helping you to reach your goals, relieve your pain, and improve your mobility.

The benefits of using our service include:

  • All our physiotherapists are hand-picked professionals with years of experience
  • We are registered with the Chartered Society of Physiotherapy (CSP) and Health & Care Professions Council (HCPC). All our physiotherapists are checked by the Disclosure and Barring Service (DBS) 
  • We will arrange visits in your own home (or care home or place of work) at a convenient time to you
  • We work at speed and do not have a waiting list
  • We offer daytime, evening and weekend appointments
  • Our team work closely with the country’s leading consultants and specialists in their field
  • You will always have the same physiotherapist visiting you at home
  • You can have as many visits as you require
  • Our fixed pricing structure can be provided in writing so that you can consider it in your own time
  • We believe there is no “one size fits all” approach to care. Your personalised programme and treatment strategy will be unique to you